When I began my sessions my squat sucked. I could barely raise any weights and though it is a crucial part of any gym routine I was happy to skip it but is avoiding it the solution? Is there a better way out? Well if you too want to get better at it and do it right now I have got good news for you. Today I am going to share with you the 8 changes I made to go from a newbie to a being a pro.
I avoid shrugging
The first and foremost rule, there is no place for shrugging. That is not the solution to placing the bar securely. Instead what you should be doing is make a counter on the back to hold it. For this you need to be tight, now move your shoulders backwards and down.
Now that that the bar is placed safely, rev up those lats. These help you keep it in position through the entire range of motion.
I got tight before lifting
Like I mentioned in the point above you need to be tight but not just after you put the weight on your back. You lift begins well in advance. Doing it once the weight is on you can be tough.
So tighten up your core, press those glutes and get your lats fired up while the bar is placed on the rack. This too will help you avoid shrugging.
I gripped the bar tightly
Contrary to popular belief when it comes to bars and dumbbells a tight grip is crucial and has its own benefits. Death gripping the bar sends a message to your brain that you’re in charge, it applies pressure on the muscles and yes it’s safer.
Now when your brains knows you’re in charge you’re able to focus better and apply more strength otherwise it tends to stop you thus resulting in an ineffective and weak set.
I avoided moving back
So you are done with all the steps above and are ready to begin so you move back. Well, hold on there. You’re not out for a walk. It’s just a couple of steps you need to take. The idea is to move behind the rack. At professional levels the rack moves back. Wondering why?
This is because in moving backwards especially under considerable weight we often lose the tension we created before. This results in an ineffective workout and leaves you prone to sprains and bruises.
I created more space
When you move down there has to be enough space for your butt to fit and that’s not possible if your legs are near to each other. Do that and your workout will seem like a hinge and you are more likely to end up under the heavy bar as you won’t be able to drive back up.
I slowed down
You may not be out for a walk but neither are you in a race so what’s the hurry? Have plane to catch? Got a meeting? Or do you just want to get over with it?
You have put in a lot of effort to create the tension and yes I know it’s really heavy but by going too fast you’ll lose that tension. You will also find it tough to get back up so slow down and take your time.
I did it regularly
Be it any exercise you’re only going to get better at it if you do it regularly. Stick to the steps, be consistent and you’ll be a pro at it in just a month or less. Run away from it or be irregular and it could take you years.
Still confused? Here’s a video demonstrating the proper squat technique